19-12-2014

WITH A 12' CLOCK:

1' SQUAT CLEANS (60/40)

1' PUSH JERK

2' SQUAT CLEANS

2' PUSH JERK

3' SQUAT CLEANS

3' PUSH JERK

18-12-2014

AMRAP 15'

30 Double Unders
10 C2B
10 Ring Dips

17-12-2014

5 ROUNDS FOR TIME:

6 O.H. LUNGES (25/15)

9 KB THRUSTERS

12 BOX JUMPS

250 M. RUN

2' REST B2N ROUNDS

16-12-2014

For Time


7 Rounds of
10 Burpees
10 Swings
20 Wallball
20 Toes2Bar/T2R

Rest 1' B2N

15-12-2014

AMRAP 25'

In teams of two

2K Row/Ski (Change every 250m)

2K Run (Change every 250m)

13-12-2014

"Fran"


3 ROUNDS FOR TIME:

21 - 15 - 9 :
Thruster
Pull-ups

12-12-2014

"EVA"

5 ROUNDS FOR TIME:

800 M. RUN 

30 SWINGS

30 PULL UPS

11-12-2014

“Elizabeth” 


21-15-9 Rep Rounds For Time Of:

Clean (135/95)
Ring Dips

10-12-2014

"ANNIE"

FOR TIME:

50-40-30-20-10

D.U.

SIT UPS

09-12-2014

"Angie"

For Time:

100 Pull ups

100 Push ups

100 Sit ups

100 Squats